Alternative To Typical Synthetic Supplements Is
Needed, Say Experts
Whole food supplements is currently a topic of
worldwide interest. A profusion of evidence has recently come to light
suggesting that ordinary synthetic multivitamin supplements may be hazardous to
your health. Goran Bjelakovic, a respected scientist from the University of
Copenhagen, headed up a massive meta-study that looked at the results of 67
placebo-controlled trials previously undertaken to determine the effects of
vitamin and anti-oxidant
supplements on longevity. In the end, the study
combined observations of 232 000 test subjects. By using such a large
population sample, a study can become much more powerful with regards to
spotting large-scale trends and overcoming human bias.
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| Whole Food Supplements |
The results of the analysis, published in the Journal
of the American Medical Association, were nothing less than shocking. Looking
at patients with diabetes, heart disease and lung cancer, as well as healthy,
normal individuals, there was no apparent benefit to taking popular
fractionated supplements like Vitamin A, Vitamin E, Vitamin C, Selenium, or
beta-Carotene. In fact, the results went in the opposite direction - there was
an increased chance of death (16 percent) amongst Vitamin A users, a 7 percent
higher death rate amongst beta-Carotene users, and a 4 percent mortality
increase in Vitamin E users. Beta-Carotene and Retinol, promoted as
anti-carcinogenic agents, may promote lung cancer. That's right - pills
marketed as helping you towards a longer, healthier life are in fact correlated
with a speedier demise. This study used typical supplements on the market made
from synthetic vitamins.
To add insult to injury, a recent study published in
the British Journal of Nutrition under the unimaginative title of
"Ascorbic Acid Supplementation Does Not Attenuate Post-Exercise Muscle
Soreness Following Muscle-Damaging Exercise But May Delay The Recovery
Process" indicated that supplementation with anti-oxidants from synthetic
sources may reverse many of the beneficial effects of physical training.
Now, this is not to say that anti-oxidants or vitamins
are bad for you. Far from it - these supplements were created on the basis of
solid science. Anti-oxidants are still believed to protect cells from the
ravages of free radicals. The problem, rather, is the idea that you can get
those benefits from synthetic isolated compounds. Disease and the aging process
are usually far more complicated than test-tube studies can account for.
Furthermore, the issue of bioavailability is an ever-present concern. Many
typical synthetic supplements include huge amounts of the advertised vitamin,
but lack the additional compounds needed to ensure that their key ingredients
are actually absorbed by the body. Passing straight through the digestive
tract, these 'miracle health cures' often wind up doing little beyond giving
people expensive urine. To the rescue...Whole Food Supplements.
What the layperson should take from all this is not a
sense that we've made no progress in the last century regarding uncovering
adequate means of personal health maintenance. There's one thing that nobody is
disputing, and that's the importance of a healthy, well-rounded diet replete in
fruit, orange, yellow and dark green leafy vegetables, whole grains, legumes,
seeds, nuts, high quality carbohydrates and lean proteins and supplementation
from whole food supplements. . When you avoid taking in harmful chemicals such
as those in food preservatives, flavorings, flavor enhancers and 'synthetic
vitamin additives', you'll not only reduce your intake of toxins. You'll also
be forced to tap into the most nutritionally reliable source available, namely
natural nutrition. Human beings have evolved to consume unprocessed plant and
animal food sources. Recent research suggests that the superiority of natural
ratios and formulations has been massively undervalued.
Whole food supplements are foods that haven't been
processed or refined, or have undergone as little processing as possible for
preservation or human consumption. Much as is the case with organic food, whole
food supplements call for the avoidance of chemically assisted agriculture. The
concept is one of a minimization of human interference with the processes of
nature. This is based on the guiding principle that nature's products make for
healthier products than the products of human industry.
While this is a claim met by much resistance from the
refined food and pharmaceutical industries, it's being repeatedly borne out by
the results of research. A study of women shifted from a diet high in processed
foods to one replete with whole foods and whole food supplements resulted in a
61% decrease in saturated fat intake. They also experienced increases in dietary
fiber of 60 percent, a 45 percent increase in vitamin E, a 60 percent
improvement in vitamin C intake, and a five-fold increase in carotene intake.
The net result of this new phytochemical-rich diet was an induced drop in total
cholesterol of 13 percent - meaning less risk of heart disease and stroke,
statistically still the biggest killers of people in first world countries. In
the short term, they also saw vast improvements in bowel function and overall
perceived health. Clearly whole food supplements are preferable to typical
synthetic supplementation.
So the message, actually, seems to be rather clear.
Eat a diet comprised primarily of whole foods and whole food supplements, and
you'll be a shoe-in for long life and a vital, healthy old age. It sounds simple,
but there is a problem with that approach, at least in our current era of
constant industry and nine-to-five workdays. Progressively, people in developed
countries are struggling to keep up with the clock. Even as work-induced stress
makes the disciplinary challenge of sticking to a diet more daunting, so
spending what little free time one has on grocery shopping can seem like its
own special kind of waste. Unlike processed foods, whole foods are not very
easily stored, meaning that to eat according to such a diet, you'll need to
visit a farmer's market and buy your food fresh every few days. This is where
well-meaning eaters so often falter in the journey towards health improvement
and a trimmer waistline, entering the lifelong trend of yo-yo dieting.
Furthermore, many foods may not even be available in
certain countries. Tell someone that lives in South Africa to eat more kale and
you might as well be informing them of the beneficial effects of zero gravity.
Bent on finding their way around these obstacles to
simple health maintenance, scientists have worked an angle that may sound, at
first blush, a little counterintuitive. The goal of pharmaceutical
supplementation has always been to preserve or improve upon the nutritional
efficacy of whole foods in tablet and powder form. Through a rigorous process
of trial and error, it was discovered that, by curing vegetables, herbs and
other nutrient sources, grinding them up into powder, and forming that powder
into tablets or capsules, it was possible to retain much of their nourishing
value .This is only true of whole food supplements that have been processed
using little or no heat. And so, it appears, one can finally enjoy the benefits
of healthy eating via the simple act of popping a few pills. The benefit over
ordinary eating is in the combinations of nutrient sources (and the quantities
thereof) chosen, designed to complement each other and aid in the most
complete, favorable absorption of the ingredients. Due to the incredible
decrease in size that desiccation brings, it's also possible to consume far
more of said nutrients, avoiding the sometimes undesirable need to stuff one's
face with greens.
The effect of whole food supplements has been very
favorably contrasted with artificial supplements such as multivitamins. The
reason whole food supplements come out on top is simple: your body recognizes
the ratios of nutrients in whole foods and processes them far more easily than
supplements consisting of isolated or fractionated nutrients.The body
recognizes whole food supplements as nutrition and is able to metabolize and
utilize them efficiently.
The best idea, say experts, when it comes to
determining your whole food supplements requirements is to decide on the
readily available foods that you can and will eat consistently, then fill in
the gaps from there. A general list of the most highly recommended vegetables
with regards to anti-aging and health benefits would include kale, chard,
spinach, broccoli, Brussels sprouts, cauliflower, red and green peppers, garlic,
onions, sweet potatoes, tomatoes, green peas, asparagus and carrots. At Rutgers
University, New Jersey, nutritional and food science Professor Paul A. Lachance
headed up a study, published in the Journal of The American College of
Nutrition, to evaluate 29 popular fruit, and ranked them in descending order of
value according to the benefits they confer. His top ten list read as follows:
kiwi, papaya, cantaloupe, strawberry, mango, lemon, orange, red currant,
mandarin orange and avocado. To be effective these foods must be eaten raw.
In terms of supplementing beyond this list, when it
comes to picking the right whole food supplements for your purposes, you'll
probably want to look for much the same things you might have looked for in
artificial supplements in the past - compounds to promote joint health, brain
health, immunity and so on, by the use of anti-oxidants like resveratrol,
beta-carotene along with other amino acids and vitamins. The difference may not
lie in the listed ingredients, but rather in the manner those ingredients were
derived - from common (and some not-so-common) plants, vegetables, fruits,
herbs and so on. This is how natural whole food supplements companies source
their nutrients.
What Supplements Should You Take?
Whether you use vital nutrients as your barometer of
what and how much to eat, or the guide in determining what wholefood
supplements you need, determining their presence or lack thereof is probably
the best way to evaluate a diet. Below are listed some of the vital nutrients
most people should consider supplementing in their diets - the ones people are
typically deficient in, and those that provide the most benefits. Included are
the foods in which those nutrients can be found.
Anti-oxidants
Anti-oxidant supplementation is, obviously, sought
after for its promised effects of protection against disease, cellular
breakdown, cancer and ultimately aging. In 2004, a study by the USDA revealed
the best dietary sources of anti-oxidants. Published in the peer-reviewed publication
of the American Chemical Society, the Journal of Agricultural and Food
Chemistry, the study showed that foods like beans and artichokes take pride of
place in the anti-oxidant-rich-food hierarchy. The study also demonstrated
powerfully beneficial effects from pecan nuts, cinnamon and russet potatoes.
B-Vitamins
The B-Vitamins play a highly important role in cell
metabolism. Once thought to be a single vitamin, these were later discovered to
be a group of chemically distinct vitamins that frequently coexist in
particular foods. Health supplements that contain the full roster of eight
B-Vitamins are called Vitamin B Complex supplements. These vitamins help to
maintain good muscle and skin tone, promoting cell growth, particularly of red
blood cells, and thereby providing protection from anemia. They support and
increase the rate of metabolism, meaning that they can also assist in
maintaining a healthy weight. Notably, they decrease the risk of pancreatic
cancer, but only when consumed as a whole food, not as a synthetic fractionated
tablet. Most B-vitamins must be consumed daily, as any excess is speedily
excreted in the urine. Good sources include potatoes, bananas, lentils, chile
peppers, brewer's yeast, whole food supplements, molasses, tuna, animal livers
and meat. Since the vitamin B12 cannot be produced by vegetable sources,
deficiency in this nutrient is of particular concern for vegetarians, who need
to get it by consuming supplements or fortified breakfast cereals to avoid
possible ill consequences on health. For the more omnivorous amongst us, good
sources are fish, meat, poultry and eggs.
Beta-Carotene
A famed member of the antioxidant family,
Beta-Carotene is worth mentioning alone, especially for its assistance in the
uptake of vitamin A. It's the substance that colors carrots orange, and assists
in the buildup of epidermal retinol, responsible for protecting the skin from
sun damage. It's abundant in crude palm oil and Vietnamese gac, which have the
highest Beta-Carotene content of any vegetable or fruit. These are,
unfortunately, often filtered for clarity before sale, a process which removes
all carotenoids. Other sources include papayas, mangoes, carrots, yams,
spinach, kale and sweet potato leaves and quality whole food supplements.
Calcium
It's the fifth most abundant element in the earth's
crust, but that doesn't mean that conscientious calcium consumption shouldn't
be a concern of anyone looking to live to a sturdy, healthy old age. Calcium is
essential for many essential cellular processes. "Calcium plays an
important role in building stronger, denser bones early in life and keeping
bones strong and healthy later in life," says the National Osteoporosis
Foundation, and it's a recommendation that has been hammered into us through
media to the point of filtering into commonsense and popular culture. Prolonged
calcium deficiency leads to rickets, poor blood clotting and an increased risk
of fractures.
The best known sources of calcium are dairy products.
Unfortunately, lactose intolerance is far from a rare disorder, and various
other ailments and personal philosophies (such as veganism) keep certain
individuals from consuming dairy products. Luckily, there are numerous good
vegetable sources of calcium, including nuts, seeds, seaweed, oranges, figs,
beans, broccoli and fortified products like soy milk. One poorly recognized
sources of calcium is ground eggshell. For information on the calcium content
of foods, visit the USDA National Nutrient Database online. The easiest way to
consume calcium that the body will recognize as food is to take whole food
supplements.
Magnesium
It plays a vital role in regulating neuromuscular
activities, most notably those of the heart. It assists in maintaining good
blood pressure, healthy muscle tone and good skin pallor. It helps us
metabolize calcium and vitamin C, and as such deficiency in magnesium can
result in calcium depletion, kidney stones, muscular irritability, nervousness
and confusion. Yet the stunning fact is that the majority of people on earth (around
80%) are known to be deficient in Magnesium. Typical rates of intake are
between 143 and 266 mg per day - significantly lower than the FDA's recommended
daily intake of 350 mg. Deficiency in Magnesium has also been implicated in the
development of chronic diseases like asthma, osteoporosis and attention deficit
hyperactivity disorder. Good food sources include nuts, seeds, spices, bran
cereals, quinoa, soybeans, coffee, cocoa, tea and green, leafy vegetables. It
has been speculated that the reduced intake of dietary magnesium in developed
countries can be correlated with the rise of food refinement and the use of
modern, magnesium-free fertilizers. Amongst dietary supplements, magnesium
citrate has been regularly proven as the most bioavailable, beating the oxide
and amino-acid chelate forms for its rate of absorption. Synthetic supplements
can not be absorbed: use whole food supplements to maintain proper levels.
L-ascorbic Acid
Better known as vitamin C, L-ascorbic acid is perhaps
the most popular of supplements, and has been used to treat disease ever since
the French explorer Jacques Cartier boiled the needles of the arbor vitae tree
to treat scurvy in 1536. The resultant tea was later shown to contain 50mg of
vitamin C per 100 grams. Like Magnesium, without regular uptake vitamin C is
quickly eliminated through the urine, so it's easy to become deficient without
supplementation. While oranges are famous for their vitamin C content, the more
obscure but vastly more potent sources, such as kakadu plums, camu camu, rose
hips and Indian gooseberries are slowly gaining popular recognition, as are
common sources like blackcurrants, red peppers, parsley and guava. Animal
sources of this nutrient include oysters, pork, beef, calf and chicken livers,
cod roe and, as unpalatable as it may sound, lamb brain. The easiest way to
maintain proper levels is with whole food supplements.
Coenzyme Q10
An oil-soluble, vitamin-like substance found in most
plants and animals, CoQ10 is responsible for supporting the process of ATP
generation, responsible for ninety five percent of the human body's energy. The
organs with the highest energy requirements - such as the liver and heart -
thus require the most Co-Q10. Known for this strengthening effect on the heart
muscle, CoQ10 has been used to treat many forms of cardiac condition, although
the extent of its role in energy production is still not fully understood. It
has been shown to have beneficial effects on sufferers of migraine headaches,
to lower blood pressure, reverse gum disease, and aid in weight loss. It is
known for its ability to slow the shrinkage of the thymus gland, thus
preventing the weakening of the immune system that typically accompanies old
age. It is also being investigated for its potential to mitigate the effects of
cancer.
The best dietary sources of CoQ10 are sardines,
mackerel, the livers of beef, pork and lamb, eggs, spinach, broccoli, peanuts,
wheat germ and whole grains. The easiest way to maintain levels is with whole
food supplements for rapid absorption.
Dietary Fiber
While it might be a bit of stretch to call it a
nutrient, dietary fiber or 'roughage' is vital to the health of the digestive
system, and thus to the efficacy with which all other nutrients get absorbed.
Roughage is comprised of the indigestible parts of plant foods that easy the
progress of food through the digestive system, easing defecation.
Good plant sources of fiber include psyllium seed
husk, bran flakes, legumes, oats, rye, barley, prune juice, plums, lentils,
beans, quinoa, berries, bananas, broccoli, carrots, artichokes, potatoes, sweet
potatoes, onions, whole grain foods, wheat, corn bran, flax seed, green beans
and tomatoes.
Soluble fiber or probiotic supplements can also be
beneficial to easing the symptoms of diarrhea, constipation, and irritable
bowel syndrome. The FDA reports that studies have found that "diets low in
saturated fat and cholesterol and high in fiber are associated with a reduced
risk of certain cancers, diabetes, digestive disorders, and heart disease."
Omega 3 Fatty Acids
The nutritionally important Omega 3 fatty acids -
Alpha Linoleic Acid (ALA), Eicosapentanoic Acid (EPA) and Docosahexanoic Acid
(DHA) - have been credited with supporting cardiovascular health, circulation
and healthy vision, as well as promoting better function of the brain and
immune system. DHA and EPA are made by microalgae which, living in seawater,
are consumed by fish and plankton, accumulating to high levels in their
internal organs.
Use of omega 3's in the form of fish oil has been
shown to reduce risk of heart attack, lower blood pressure, and offset the
effects of arthritis. It also causes a decrease in LDL, the 'bad' form of cholesterol. Additionally, there is some evidence that it helps in
ameliorating depression and anxiety. Amongst cancer patients, fish oil clearly
reduced tumor growth, increased survival times, and help patients retain muscle
mass during treatment. It has also demonstrably reduced the symptoms of
sufferers of mental disorders, including chronic aggression and ADHD.
The best dietary source of omega 3's is probably fish.
However, a much publicized risk of regular fish ingestion lies in the potential
for heavy metal poisoning by the accumulation of toxic elements in the gut -
notably mercury, lead, nickel and arsenic. However, a 2004 study by the FDA has
indicated that, of the 44 popular commercial fish oils tested, all passed
contaminant safety standards. Thus it is recommended that health conscious
individuals get their omega 3's this way - by mixing fish oil into their foods,
or taking gel supplement capsules. Omega 3 supplementation has turned into a
food marketing trend, with many companies selling everything from fortified
yoghurts and juices to milk, eggs and pasta. Flax seeds, which produce linseed
oil, also have a very high omega 3 content, and are probably the most widely
available botanical source of omega 3. Other sources include chia, kiwifruit,
perilla , lingonberry, butternut, black raspberry, broccoli and strawberries.
The best and easiest way to obtain this is by taking exceptionally pure, cold
processed oils in whole food supplements.
Flavonoids
These plant secondary metabolites are best known for
their antioxidant activity. This impression may be a little inaccurate. The
massive increase in the antioxidant capacity of the blood after the consumption
of flavonoid-rich foods is most probably due to increased levels of uric acid.
In essence, the body sees flavonoids as foreign, invading compounds, and does
its best to eliminate them. This induces the activity of Phase II enzymes,
which help to eliminate carcinogens. Cancer researchers at UCLA found that
people who eat foods containing certain flavonoids appear to be virtually
immune to lung cancer. The best among these appear to be strawberries, green and
black teas, Brussels sprouts, apples, beans and onions, parsley, pulses, red
wine, and gingko biloba. Evidently, only small quantities of such flavonoids is
required to see the desired effects, an overindulgence can reverse them into
negative territory. Other applications of flavonoids includes the treatment of
easy bruising, hemorrhoids and varicose veins.
Interferon
Discovered by Japanese virologists at Tokyo University
in the 1950's, interferons are cell-signaling proteins produced by the immune
systems of vertebrates in responds to viruses, parasites and other threats.
They assist the response of the immune system by dampening viral replication,
thus increasing the resistance of host cells to infection. This is an effect
that can be used protectively by the administration of interferon drugs.
Interferon therapy is commonly used as a treatment for cancer, as well as in
the treatment and control of autoimmune disorder and multiple sclerosis.
Throughout Eastern Europe and Russia, interferon is
taken intranasally as a means of preventing and treating respiratory diseases
of viral origin, like flu and cold. Good food sources of this substance include
quark cheese and flax oil, but the best method of ingestion is probably by
supplementation. The only natural compound formula created by the discoverers
of interferon is a Shaklee exclusive Nutriferon recommended dose is 2 tablets
daily.
Iron
Crucial to the functioning of all known organisms,
Iron is a vital component of hemoglobin, the compound in blood responsible for
delivering oxygen from the lungs to other parts of the body. It also plays an
important role in enzyme reactions in various tissues. Iron deficiency is the
most common known form of nutritional deficiency, and is most prevalent in
children and pre-menopausal women - an estimated 90% of women fail to get the
recommended daily amount. The outcome is iron deficiency anaemia, which results
in fatigue, impaired concentration, impaired immune function and a sallow,
yellow pallor, among other unpleasant maladies. Infants and pregnant women
typically require iron supplementation for optimum health.
Good whole food supplements sources of iron include
red meat, fish, poultry, tofu, beans, lentils, leafy green vegetables, peas,
and fortified products like bread and breakfast cereals. In supplementary
terms, the most bioavailable form of iron is that which has been chelated into
amino acids. This is often referred to as iron glycinate.
Phosphatidyl Choline/Lecithin
This is one of those dietary components that most
people haven't heard of. It's got a difficult name, and there are no major
illnesses associated with deficiency in it. However, the potential benefits to
consuming it are tremendous. Think improved liver, brain, reproductive and
cardiovascular health. In fact, it's sometimes marketed as a nootropic drug for
the improvements to neurotransmitter efficacy that it can bring. Research indicates
that phosphatidyl choline is intimately involved in the mediation of mood,
memory and cognitive function.
The most widely available source of this nutrient is
lecithin, which can be derived from soy or egg yolks - in fact, the
phosphatidyl choline component of this substance is so great that the two terms
are sometimes used interchangeably. Other foods rich in phosphatidyl choline
are beef, veal, chicken and turkey livers, brewer's yeast, fish, peanuts and
cauliflower.
Vitamin E
As with a lot of the vitamins, Vitamin E is the
collective name for a set of related tocopherols and their corresponding
tocotrienols, which have been tied to colon, heart, prostate and immune system
health.
Food sources highest in Vitamin E include avocado,
asparagus, egg, seeds, nuts, palm oil, spinach, milk, vegetable oils,
wholegrain foods, wheat germ, rice and olive oil.
Resveratrol
This phytoalexin, which is produced naturally by
several plants when under attack by pathogens, has been correlated with a
decreased risk of cancer, increased life expectancy, and lowered blood sugar
levels in diabetics. It has also been seen to impact on the four major signs of
aging. It is found in the skin of red grapes (and the seeds of muscadines), and
as such can be had easily enough by drinking a glass of red wine, which
accounts for the cardioprotective effects of the popular beverage. However, it
turns out that rather high doses are required for strongly positive effects on
humans - levels typically only reached by means of supplementation. The fruit
of the mulberry has also been shown to contain notable levels of resveratrol.
The most potent and bioavailable form is VIVIX. This is a Shaklee exculsive
anti aging tonic and is 10 times more effective than taking resveratrol alone.
Only available from an independent Shaklee distributor. See the above link to
the Nutrition Nurse.
Zinc
Over two hundred enzymes in the human body depend on
zinc for their function. An essential mineral responsible for promoting normal
growth, development and immune function, zinc is nonetheless not present in
sufficient quantities in the diets of most people in the developing world, two
billion of whom are estimated to be zinc deficient. Zinc deficiency is
associated with many diseases, including, amongst children, delayed sexual
maturation, growth retardation, diarrhea and susceptibility to infection. In
fact, zinc deficiency has been linked to the death of over eight hundred
thousand children every year.
Zinc levels in food vary according to the levels of
essential nutrients in soil, a level which must be maintained by soil
conservation. Assuming that levels of zinc in soil are equal, the most
zinc-rich plants are wheat germ and bran, seeds, beans, nuts, and
blackcurrants. Many cereals are also fortified with zinc sulfate and oxide.
Nonetheless, many people supplement this element in their diets as an insurance
policy against poor eating habits.
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